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A comfort swimmer's guide to easy swimming

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by , September 29th, 2012 at 12:41 PM (278 Views)
I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.

Here's what I did last night:

Friday, 9/28/12
SCM

Warm up (700)
200 swim - 200 kick - 200 pull - 100 scull

Main Set: Free (1600)
1 x 400/30sr NS - went 6:25 (3:15-3:10)
2 x 200/3:30 build each - went 3:12, 3:10
4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
8 x 50/55 ds 4 - all were around :45

Kick: On back no board
4 x 100/10sr (50 easy - 50 build)
- did these on 2:30 with times 2:15-2:20

Warm down
100 easy back & free

Total: 2800 meters

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Saturday, 9/29/12
SCY

Warmup
300 swim - 150 free/150 back
200 kick - flutter w/board & snorkel
4 x 50 pull/1:00 build -all free
4 x 50/1:00 IM order drills
8 x 25/30 burst + cruise IM order

Main Set - all backstroke
3 x 200/3:30 build each - 3:15-3:10-3:05
3 x 100/1:45 ds to strong - 1:32-1:33-1:30
4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
4 x 25/45 fast - 18
8 x 12.5/30 fast

Pull/Swim/Scull
12 x 50/1:10
Alternate 50 scull - 50 swim - all free

100 IM easy warm down


Total: 3200 yards





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